You may have heard of the benefits of consuming a plant-based diet. This will include mixing different colored fruits and vegetables. Plant-based foods are rich in fiber and antioxidants. In addition, cutting-edge science has made it possible to test the microbes in your gut. There are a number of different ways you can do this, including taking a ZOE quiz to identify the microbes you have in your gut.
Take Mucosal Support Supplements
Insufficient support for the health of your gut can lead to various diseases and a reduction in the amount of nutrients you get from food. Besides, poor digestive health is associated with an increased risk of depression and other health conditions. To improve the gut health, you should consider taking a multivitamin and a supplement that contains omega-3 fatty acids. You should also consider taking additional supplements, such as vitamin C, which supports intestinal cell regeneration.
Psyllium husk is an excellent digestive supplement. It contains mucilage, which is a type of soluble fiber that expands when it comes in contact with water. This soluble fiber strengthens the mucosal lining, reduces inflammation and prevents ulcers. Plus, it has plenty of antioxidants, making it an effective treatment for inflammatory bowel conditions.
A variety of herbal remedies act as prebiotics, which help restore the balance of bacteria in the microbiome. These good bacteria include Bifidobacterium and Lactobacillus. They also combat bad bacteria such as Klebsiella pneumoniae and Citrobacter freundii. According to Peterson et. al. (2018), athletes’ guts contained more of these friendly bacteria than those of nonathletes. Moreover, their diets were also different.
Eat Fermented Foods
Increasing the diversity of our gut microbiome has been linked to reduced risk for obesity, type 2 diabetes, and other chronic inflammatory conditions. Studies also suggest that eating fermented foods can decrease levels of interleukin 6, a inflammatory protein associated with inflammation and chronic bowel disease. Eating fermented foods, including lactofermented foods, is also beneficial for the immune system. But it’s important to remember that fermented foods are not a cure for disease – they are an alternative to conventional medicine.
Yogurt contains beneficial bacteria, which can help improve your digestion and lower the risk of lactose malabsorption. Kefir, another traditional fermented food, can help eliminate Helicobacter pylori and improve lactose malabsorption. Cottage cheese is also a great source of calcium, protein, and beneficial bacteria. Look for low-sodium cottage cheese. You can also add whey, the liquid that’s left over after milk cream has been removed. You can mix it into your soup, or add it to fruit juice or smoothies.
While most people will need to depend on their local market for fermented foods, it’s still possible to add these foods to your diet to enhance your gut’s health. Try to include one or two servings of fermented foods per day. And make sure you switch up the types you consume, as each ferment contains a different strain of bacteria. You can even make your own miso sauce at home!
Avoid Consuming Sugar or Artificial Sweeteners
Adding less added sugar to your diet is an excellent way to promote healthy gut bacteria. But removing all sugar from your diet is not easy, especially if you live in a food desert. You may not have access to trendy snack items that are low in sugar or natural sweeteners. Making dietary changes can take extra planning and money, so you should focus on reducing your sugar intake to around 10% of your daily calorie intake.
Research has shown that artificial sweeteners can disrupt gut flora and alter the balance of healthy bacteria. One study found that rats exposed to aspartame had higher blood sugars than those that did not consume the sweetener. Human trials of aspartame have also shown the same effect. This suggests that limiting or eliminating sugar and artificial sweeteners may be best for your gut health.
While scientists disagree over whether artificial sweeteners cause metabolic disorders, they are convinced that these sweeteners can alter the composition of the bacteria in the gut. However, the results of these studies are not yet conclusive. While artificial sweeteners are more natural and less processed than sugar, the American Dental Association recommends that you mix artificial and natural sweeteners in your daily diet. While sucralose has some benefits, it’s still best to avoid it unless you’re allergic to it.
Consume Fiber-rich Foods
Among other health benefits, fiber helps your body move waste through the digestive system. The right amount of fiber in your diet can improve your digestive health and reduce your risk for gastrointestinal diseases such as heart disease and diabetes. Fiber-rich foods are available in many forms, including vegetables, fruits, beans, whole grains, and psyllium. Learn more about what kinds of foods are high in fiber and the recommended daily amount of fiber in your diet.
Eating foods high in fiber can help with digestion and prevent constipation. To ease the discomfort of high fiber intake, you should increase your water consumption. Fiber-rich foods can help you improve your gut health without compromising your diet. The benefits of fiber-rich foods can be felt in your digestive system long after you start eating them. You can also add fiber to your meals by snacking on raw vegetables.
Among other foods rich in fiber, strawberries are high in soluble fiber and may protect you from cancer. Besides being rich in vitamins and minerals, strawberries are also great sources of vitamin C. And if you don’t like them, try kale, which has about five grams of fiber per cup. Oatmeal is the perfect base for fiber-rich foods. You can even top it with fresh fruit, nuts, seeds, and seeds for an extra dose of fiber and vitamins.
Avoid Consuming Fatty Foods in Diet
In the Standard American Diet, fatty foods are a staple. Consuming too much saturated fat can lead to a shift in your gut microbiome, making it difficult to lose weight or maintain your weight. Furthermore, eating fast food and prepared foods from fast-casual restaurants is loaded with unhealthy saturated fat. While reducing your dietary saturated fat intake is beneficial, it is important to be mindful of what you eat.
The ideal level of fat intake for a healthy population is thirty percent, with most of it coming from healthy sources. But some fad diets that are packed with animal fats can actually be harmful to the gut microbiome, leading to inflammation and chronic disease. For optimal gut health, Heller recommends limiting red meat and cheese intake, balancing carbohydrate and fat intake.
Another dietary choice is to eat whole grains. Whole grains provide additional fiber and omega-3 fatty acids. Fiber feeds gut bacteria, which ferments it and produces short-chain fatty acids that promote proper functioning of the cells lining the colon. Since 70 percent of our immune cells reside in the colon, avoiding grains may actually worsen your gut health. If you can’t avoid fatty foods and eat plenty of whole grains, it’s still important to eat these foods.
Wrapping Up
If you’re looking to improve your gut health, try adding fresh ground flaxseed and psyllium husks to your diet. These high-fiber superfoods contain both soluble and insoluble fibers that feed the good bacteria in your gut. Pulses are especially good for your gut, because they contain the highest amounts of prebiotic carbohydrates and fiber. They also contain polyphenols, a type of antioxidant that fights diabetes and cancer.
Eating the right kind of foods is also important for a healthy gut. Whole grains and legumes are rich in fiber and are considered whole grains. A hundred grams of popped corn contains 10 grams of fiber, which is perfect for gut health. Avoid processed popcorn, as it is loaded with salt and sugar. Add extra virgin olive oil or spices to your popcorn for added flavour. If you’re looking for a healthier, more delicious popcorn, look for recipes featuring whole grains.
For dessert, try banana cream. This fruit-based frozen treat is packed with prebiotics and fiber. Cherries add fiber and a sweet-tart kick. You can even add some other ingredients such as honey and blueberries. Ultimately, this anti-inflammatory diet will help you improve gut health and feel better. The more you eat, the healthier you’ll feel. If you’re trying to improve your gut health, try these great foods and make sure to follow the guidelines.
The Bottom Line
The human body’s gut contains trillions of bacteria and yeast that influence everything from our digestion to our immune system. If your gut is out of balance, you’ll experience gas, bloating, and fatigue. You might have skin problems too. While we can’t completely avoid these things, you can do plenty to improve your gut health. Here are a few tips to keep you on track. Let’s start with a little bit of background information.
Eat more fiber. Fiber is essential for proper digestion. Fiber helps to increase the number of good bacteria in your gut. Fiber helps to regulate blood sugar levels, reduce cholesterol, promote regular bowel movement, and boost the immune system. You can boost fiber by eating a variety of plant-based meals. And don’t forget to drink 8 glasses of water every day. It’s important to understand what foods and drinks contain good bacteria and which ones contain bad bacteria.
Get active. Aerobic exercise increases the number of gut bacteria, and helps to increase the diversity of your microbiome. Studies have shown that people who exercise regularly have a more diverse microbiome than those who don’t. If you don’t already do regular exercises, start small and build up to regular workouts. Stress also disrupts the entire system. Excessive stress can trigger an immune response that can contribute to gut imbalance.
